High-density lipoprotein, or HDL, is a cholesterol-carrying compound that brings cholesterol to the liver. Once in the liver, cholesterol is flushed out of the body. HDL is also known as "good cholesterol" and has been associated with a decreased risk of heart disease and cerebral stroke, report the Centers for Disease Control and Prevention. Ideally, HDL levels should be above 60 mg/dL, according to MayoClinic.com. Women with HDL levels below 50 mg/dL or men with levels below 40 mg/dL are at a higher risk of cardiovascular disease and should consult their doctors.
Stop Smoking
Abstaining from cigarette smoking and reducing exposure to secondhand smoke can significantly raise HDL level, reports MayClinic.com. Patients can experience a 10 percent or greater increase in their HDL levels. Quitting smoking is exceedingly difficult, but try combining cessation methods to quit.
Medications
Certain medications increase HDL levels. Statin drugs, niacin and a drug family called fibrates have been found to increase HDL cholesterol levels, according to ClinicalTrials.gov. These drugs are often used for patients who are unable to increase their HDL levels using non-pharmacological methods, such as diet. Even a 1 mg/dL increase in HDL cholesterol concentration can reduce the risk of cardiovascular disease by 2 to 3 percent.
Lose Weight
You can raise HDL levels by losing excess weight, notes MayoClinic.com. Even small decreases in weight have a notable impact on cholesterol levels. People who lose 6 pounds can increase HDL levels by 1 mg/dL.
Orange Juice
Orange juice, which is rich in vitamin C and folate, increases levels of HDL, according to a November 2000 article in the "American Journal of Clinical Nutrition." The study reported that patients with low levels of HDL who drank at least 750 ml, or around 25 oz., of orange juice over a period of four weeks showed a 21 percent increase in their HDL levels. Orange juice may also decrease low-density lipoprotein, or LDL, a form of cholesterol that can cause heart disease. Orange juice, however, typically has high sugar content, so minimize intake if you have diabetes or are seeking to avoid sugar.
Exercise
You can also boost your HDL cholesterol by exercising frequently. After two months of frequent aerobic exercise, HDL levels can increase by approximately 5 percent, states MayoClinic.com. Moderate physical activity for 30 minutes a day, five times a week, should be more than adequate. Walking, cycling, running and swimming are all sports that improve cholesterol levels. Even daily activities such as raking leaves or walking the dog can serve as exercise. If you tire easily, break down the daily exercise into three 10-minute segments.
References
- MayoClinic: HDL cholesterol -- How to boost your "good" cholesterol
- Centers for Disease Control and Prevention: LDL and HDL
- The American Journal of Clinical Nutrition: HDL-cholesterol-raising effect of orange juice in subjects with hypercholesterolemia
- ClinicalTrials.gov: High-Density Lipoprotein (HDL) Treatment Study
